CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Squat Snatch (Snatch x 1.1.1)
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest approximately 2 minutes between sets.
Custom Metcon
D:P: Metcon (3 Rounds for reps)
In teams of 2, Complete three rounds for max reps of;
60 Seconds of WB Shots
30 Seconds of Rest
60 Seconds of KB Swings
30 Seconds of Rest
60 Seconds of Box Jumps
30 Seconds of Rest
60 Seconds of Burpees
30 Seconds of Rest
D:S: Metcon (3 Rounds for reps)
Complete three rounds for max reps of;
60 Seconds of WB Shots
30 Seconds of Rest
60 Seconds of KB Swings
30 Seconds of Rest
60 Seconds of Box Jumps
30 Seconds of Rest
60 Seconds of Burpees
30 Seconds of Rest